Baked Cod

 I normally eat pan seared fish, but this recipe is just as good.  It's quick and easy.  I don't use tarter sauce with this recipe, but my husband does.

BAKED COD

(serves 4)

Sauce Ingredients:

*2 pounds cod fillet pieces (6-8 pieces)

*6 tablespoons fresh squeezed lemon juice

*6 tablespoons extra virgin olive oil 

*3 tablespoons butter, melted

*5 garlic cloves, minced 

*2 tablespoons extra virgin olive oil (for frying)

Coating Ingrediens:

*1/3 cup all-purpose flour

*1 teaspoon ground coriander

*1 teaspoon smoked paprika

*1 teaspoon ground cumin

*1 teaspoon salt

*1 teaspoon ground black pepper 

Topping Ingredient:

*1/4 cup fresh parsley leaves

Sauce Directions:

~Preheat oven to 400 degrees.

~In a shallow pan/bowl, whisk 6 tablespoons freshly squeezed lemon juice, 6 tablespoons extra virgin olive oil, and 3 tablespoons melted butter.

Coating Directions:

~In another shallow pan/bowl, whisk  1/3 cup flour, 1 teaspoon coriander, 1 teaspoon smoked paprika, 1 teaspoon ground cumin, 1 teaspoon salt, and 1 teaspoon ground black pepper until well combined.

Directions:

~Pat fish dry with paper towels.

~Dip each fillet into the sauce and then into the flour mixture, shaking off any excess flour mixture (keep remaining sauce).

~Heat up 2 tablespoons olive oil in a large ovenproof skillet over medium heat  (I use my cast iron).

~Once oil is hot add fish and fry for 2 minutes, flip and cook for another 2 minutes.

~Add 5 minced garlic cloves into remaining sauce.

~Drizzle remaining sauce over fish.

~Place skillet into preheated oven and bake fish for another 8-10 minutes (or until fish is flakey and done).

~Remove from fish and sprinkle with fresh parsley.

Healthier Sourdough Blueberry Muffins

 I think these are pretty filling and good.

HEALTHIER SOURDOUGH BLUEBERRY MUFFINS:

(makes 12)

Ingrediens:

*1 cup unbleached all-purpose flour

*1 cup yellow cornmeal

*3/4 teaspoon salt

*1 teaspoon baking powder

*2 teaspoons ground cinnamon

*1/4 teaspoon ground nutmeg

*1 cup sourdough starter or discard

*1/4 cup whole milk

*4 tablespoons vegetable oil 

*1/2 cup pure maple syrup or honey

*2 cups blueberries

*2 teaspoon cinnamon sugar

Directions:

~Preheat oven to 425 degrees.

~In a large bowl, whisk 1 cup sourdough starter, 1/4 cup whole milk, 4 tablespoons vegetable oil, and 1/2 cup maple syrup together.

~Add 1 cup flour, 1 cup cornmeal, 3/4 teaspoon salt, 1 teaspoon baking powder, 2 teaspoons ground cinnamon, and 1/4 teaspoon nutmeg.

~Stir until you no longer see the flour (do not over mix).

~Fold in 2 cups blueberries.

~Line a muffin pan with cupcake liners an spray them with cooking spray.

~Fill muffin pan with batter.

~Sprinkle tops with cinnamon sugar.

~Bake for 20-25 minutes or until done.

~Remove from pan and allow to cool on a wire rack.

Radish Chips

 I think this is pretty tasty.  Does not taste like a radish at all.  Love the crunch and a little spice that it brings.   Next time I think I'll put some BBQ spice on it. 

RADISH CHIPS

Ingrediens:

*3 cups radish, sliced thin

*1/2 tablespoon onion powder

*1/2 tablespoon garlic powder

*1/2 tablespoon smoked paprika

*1 teaspoon sea salt (I like corse)

*1  teaspoons ground black pepper

*1 tablespoon olive oil

Directions:

~Preheat oven to 250 degrees.

~Spray a large cookie sheet with cooking spray  (I put a silicone mat and skip the cooking spray).

~In a large bowl mix all the ingredients together.

~Mix with clean hands (or spatula) until all the chips are coated.

~Spread in a single layer on prepared cookie sheet.

~Bake for 1 hour, flip chips and bake for 1 more hour.

Chaffles

 Easy to make and tasty too.   You do not have to add the xnthan gum, but it will be more dense.  You can leave out the seasoning too. 

CHAFFLES

(makes 5-6)

Ingredients:

*2 cups mozzarella cheese, shredded fine (I put mine in a food processor)

*2 tablespoons almond flour

*1 teaspoon xnthan gum

*pinch of salt (optional)

*1/2 teaspoon garlic powder (optional)

*1/2 teaspoon garlic powder (optional)

*2 large egg whites (about 4 tablespoons)

Directions:

~In a large mixing bowl, mix 2 cups mozzarella cheese, 2 tablespoons almond flour, 1 teaspoon xnthan gum, pinch of salt, 1/2 teaspoon garlic powder,  and 1/2 teaspoon garlic powder.

~Add 2 large egg whites and mix until well combined.

~Heat up a mini waffle maker.

~Pour a scant 1/4 cup on hot waffle maker and spread the mixture out over the waffle maker.

~Close lid and cook for about 4 to 5 minutes.

~Remove and place on a cooling rack to cool completely.

~It becomes more crispy as it cools.

~Store in refrigerator in a container that has a lid.  Place a sheet of parchment paper between each chaffle.

Healthy Apple/Banana Oatmeal Bread

 There is no flour, sugar or milk in this recipe, but it's still sweet and so good.   I put dried cranberries, dried cherries, or raisins in mine, but you can leave those out if you choose.  Watch what dried fruit you use for sugar content.

HEALTY APPLE/BANANA OATMEAL BREAD

(makes 1 loaf)

Ingredients:

*1 cup oatmeal

*2 apples

*1 banana

*3 1/2 ounces water

*2 large eggs

*2/3 cup dried cranberries, cherries or raisins (optional)

*1 teaspoon baking powder

*1/2 teaspoon ground cinnamon

*1/8 teaspoon ground nutmeg

Directions:

~Preheat oven to 350 degrees.

~Place 1 cup oatmeal into a blender or food processor, and blend until it becomes a powder.

~Pour oatmeal powder into a large mixing bowl.

~Cut up 2  apples (remove the core) and 1 banana and place into mixer or food processor.

~Add 3 1/2 ounces water and blend until smooth like applesauce.

~Pour into mixing bowl and mix with oatmeal powder.

~Mix in 2 large eggs until well combined.

~Mix in 2/3 cup cranberries (or cherries or raisins).

~Mix in 1 teaspoon baking powder, 1/2 teaspoon cinnamon and 1/8 teaspoon nutmeg until well combined. 

~Spray a loaf pan with cooking spray.

~Pour mixture into prepared pan.

~Bake for 40-45 minutes or until done or until a toothpick inserted in the middle comes out clean.

Smoked Almonds

 I love that this is a healthier snack and so good.  Super easy to make.  I double this recipe most times.

SMOKED ALMONDS

(makes 2 cups)

Ingredients:

*2 cups almonds

*3 tablespoons butter, melted

*1 teaspoon garlic powder

*1 tablespoon salt

*1/2 teaspoon smoked paprika 

*mesquite or applewood chips (or your favorite)

Directions:

~Heat smoker up to 250 degrees.

~Fill with your choice of wood chips.

~Whisk spices into melted butter until spices are dissolved. 

~Place almonds into large bowl and pour butter mixture.

~Stir until well coated.

~Place some parchment paper onto a cookie sheet.

~Pour coated almonds onto the parchment paper and spread into a single layer.

~Place on top rack.

~Smoke for 2 hours

~Remove from smoker and allow to sit for a couple hours before eating (over night is best).

Apple Cider Vinegar

Apple Cider Vinegar has so many health benefits.   I save the peelings and cores from the apples when I can applesauce to make it (no waste), but you can use fresh cut up apples.

                                                                       (Step One)

                  (Step Two.  When the stuff starts to float, remove the apples, cores, and skin.

                                                  (Still Step Two.  The color will be very light)

                                   (Step Three.  After setting for 6 weeks.  It becomes dark in color)

APPLE CIDER VINEGAR

Ingredients:

*apple peelings and cores or fresh apples with stem and seeds removed

*granulated sugar (1 tablespoon per cup of water used)

*filtered water (or use tap water, but fill a picture the night before and let it sit on your counter overnight before using it.  This allows any chorine to  that's in the chlorinated water)

*canning jar (I use a 2 quart one, but use whatever size you want)

*coffee filter

*rubber band

Step One Directions:

~Fill your canning jar 3/4 full of apple peelings or cut up apples.

~Add 1 tablespoon sugar.

~Pour filtered into jar leaving 3 inches from top.

~Stir mixture.

~Cover jar with coffee filter and loosely wrap a rubber band around it.

~Store in a cool dark place for 2-3 weeks (I put my in my kitchen cupboard).

~Stir once every day (if you forget a day or two,  don't worry, if scum develops, just skim it off).

Step Two:

~Once apples float to top you are ready for step two.

~Strain liquid from apple pulp/apples into a large container.

~Throw away scraps, and pour liquid into canning jar.

~Place a new coffee filter over the top and loosely place rubber band around it.

~Place into a cool dark place for 6 weeks (no need to stir it during this time.

Step Three:

~When the liquid darkens and has that vinegar smell, it is ready.

~Place a lid on jar and store in cupboard like you would for your store-bought.

~It's now ready for use.

roasted chicken sausage and veggies

You can leave out the chicken or leave out the sausage if you want.   If you leave out the sausage you should add another 2 tablespoons of olive oil.

ROASTED CHICKEN SAUSAGE AND VEGGIES

(serves 6)

Ingredients:

*4 large links Italian sausage (mild or hot)

*1 tablespoon olive oil

*4 bone in chicken thighs or bone in chicken breasts halves

*1 green bell pepper, deseeded and sliced

*1 red bell pepper, deseeded and sliced thick

*1 yellow bell peppers, deseeded and sliced thick

*1 medium red onion, peeled and sliced thick

*1 medium yellow onion, peeled and quartered

* 1 (24 ounce bag) Petite Medley potatoes pierced with a fork or 6-8 red skinned potatoes,  yellow  potatoes, washed and quartered 

*1 teaspoon dried oregano 

*1 teaspoon dried basil

*1 tablespoon dried parsley 

*1/2 teaspoon garlic powder 

*2 teaspoons kosher salt

*1 1/2 teaspoon ground black pepper

*1 tablespoon olive oil

Directions:

~Preheat oven to 450 degrees.

~Heat 1 tablespoon olive oil in a large skillet over medium heat.

~Cook sausage for 3-4 minutes on one side.

~Put a couple small slits in sausage and then flip and cook for another 3-4 minutes.

~Turn off burner and remove sausage from pan and place on a cutting board.  

~Cool for about 5 minutes.

~Cut sausages into slices about 2 - 2 1/2  inches thick and return sausage to pan along with the juices that run out of it.

~Cut 2 slashes down to the bone on the skin side of each piece of chicken.

~In a large bowl,  mix peppers, chicken, onions, potatoes, sausage and juices from sausage, 2 tablespoons olive oil and seasonings, mix until everything is well coated with olive oil and seasonings.

~Transfer to a large roasting pan.

~Arrange the chicken so that it's on top and skin side up.

~Arrange the potatoes towards the top too.

~Bake for 1-hour, or until everything is caramelized and fork tender (internal temperature of chicken is 165 degrees).

Grilled Steak Fries

 Nice healthy way to have fries.   These turn out crispier if you soak them first and then dry them off.

In this recipe I just have you adding salt & pepper, but you can add any seasonings you like.   

 (ignore the burnt ends in this photo.  I got a little busy and forgot to flip them)

GRILLED STEAK FRIES

(serves 4)

Ingredients:

*4 russet potatoes

*1/4 cup vegetable oil

*desired amount kosher salt (I use about 1 tablespoon)

*desired amount ground black pepper (I use about 1 1/2  teaspoons)

Directions:

~Cut potatoes lengthwise.

~Cut each half into thirds or halves depending on how thick the potato is.

~Place potatoes into a bowl.

~Pour vegetable oil over potatoes.

~Sprinkle salt & pepper over potatoes.

~Mix well, so potatoes are coated well.

~Preheat grill to about 400 degrees (medium-high heat).

~Place potatoes on grill in single layer cut side down,  cook for 6-10 minutes.

~Flip so the other cut side is down,  and cook for another 6-10 minutes.

~Flip so that skin side in down and cook for another 6-10 minutes.  

Variations:

`add garlic powder, onion powder, and Italian seasoning to mix before cooking.

`add hot sauce to vegetable oil.

`add a little lemon juice to vegetable oil

`brush melted butter and sprinkle freshly grated parmesan cheese to hot fries as soon as you remove them from the heat.

Cauliflower Pizza Crust

 A healthy alternative for a regular pizza crust.  Put whatever topping you like on it.  The key to getting this crust crisp is squeezing the liquid out and having the crust thin.

CAULIFLOWER PIZZA CRUST

(1 pizza crust)

Ingredients:

*1 head of cauliflower, grated fine

*1/2 cup mozzarella cheese

*1/4 cup parmesan cheese

*1 large egg

*1-2 garlic cloves, minced

*1 1/2 teaspoon Italian seasoning

*1/2 teaspoon salt

*1/2 teaspoon ground black pepper 

Directions:

~Remove core from cauliflower and break into  pieces.

~Using a food processor or a grated, grated the cauliflower (fine enough to resemble snow).

~Place grated cauliflower into a large bowl.

~Cover with plastic wrap with a couple holes poked into the plastic wrap.

~Microwave for 5-8 minutes, or until cauliflower is done.

~Remove from microwave and allow cauliflower to cool.

~Preheat oven to 425 degrees.

~Line a cookie sheet or pizza pan with parchment paper or silicone mat.

~Place cauliflower on a clean towel, and wring out all the excess liquid (I've used a salad spinner for this too).

~Place cauliflower into a large bowl.

~Mix in remaining ingredients until well mixed.

~Place cauliflower mixture on parchment paper.

~Press and shape into a pizza shape, about 1/4 inch thick.

~Bake until lightly brown, about 10 - 15 minutes.

~Remove from oven.

~Add a light coating of pizza sauce, mozzarella cheese, and your favorite toppings.

~Bake another 10 minutes or until the cheese is melted.

Pizza Topping Ideas:

`Sausage, cooked before it goes on the pizza

`Shredded chicken, cooked before it goes on the pizza

`Pepperoni

`Ham, cooked before it goes on the pizza

`Green peppers, chopped fine

`Mushrooms, chopped

`Onions, chopped fine

`Cherry tomatoes, cut in half

`Fresh basil,  put on after pizza is cooked

`Pizza Sauce

`Barbecue sauce

`Garlic sauce 

Tomato Bisque Soup

I am not a soup eater, but I really like this soup.   Super easy to make too.  

TOMATO BISQUE SOUP

(4-6 servings)

Ingredients:

*2 tablespoons olive oil

*4-5 cloves of garlic, minced

*1 yellow onion, chopped

*1 (28 ounce) cans San Marzano peeled tomatoes 

*1 cup chicken stock

*1 tablespoon granulated sugar

*1/3 cup heavy cream

*6-8 fresh basil leaves, chopped

*1/2 teaspoon dried oregano 

*1/4-1/2 teaspoon red pepper flakes

*1 teaspoon kosher salt

*1 teaspoon ground black pepper

*1/3 cup freshly grated parmesan cheese

Directions:

~In a large stock pot, heat olive oil over medium heat.

~Add onions, and cook for 4-5 minutes, stirring often.

~Add minced garlic, and cook for another minute, stirring continuously. 

~Add tomatoes with the juice, chicken stock, and sugar.

~Bring to a low boil.

~Reduce heat and simmer uncovered for 15 minutes, or until mixture starts to thicken.

~Add in heavy cream, basil, oregano, salt, pepper,  red pepper flakes and parmesan cheese.

~Using an immersion blender or a blender, carefully puréed the soup.

Chicken Kabob Salad

 I normally make rice to go with my kabobs, but one day decided to make a salad out of it.  I'm glad I did, because I love this salad.

CHICKEN KABOB SALAD

(serves 4)

Marinade Ingredients:

*1 1/2 pounds boneless, skinless chicken breasts, cut into approximately 1-inch cubes

*Juice squeezed from 2 lemons

*1 garlic clove, minced

*1 teaspoon dried oregano 

*1/4 teaspoon salt

*1/2 teaspoon ground black pepper

Kabob Ingredients:

*red bell pepper, cut into wedges

*green bell pepper, cut into wedges

*1/2 red onion, cut into wedges

*cherry or grape tomatoes

Salad Ingredients:

*chopped romaine lettuce, or spring mix 

*1 cucumber, peeled and chopped

*1/2 red onion, sliced thin

*kalamata olives, pitted and halved (optional0

*4 ounces feta cheese, crumbled

*greek dressing

Directions:

~Place chicken and marinade ingredients in a large zip-loc bag.

~Close bag,  mix ingredients until chicken is coated well.

~Refrigerate for at least 2 hours.

~Thread chicken, red, green peppers, red onions, and tomatoes on skewers (if using wooden skewers, soak in water for 30 minutes first).

~Oil grill grates, and cook kabobs over medium high heat for 12-16 minutes, turning every 10 minutes (can be baked in a 400 degree oven for 25-30 minutes).

~Place lettuce on 4 plates/bowls.

~Place, red onion, feta cheese and olives over lettuce.

~Remove chicken and veggies off of the skewers and place on top of salad.

~Drizzle with greek dressing or your favorite dressing.

Healthy Fish Taco

I love, love, love fish tacos.   I have another recipe for them on my blog, but they deep-fried.   This one really doesn't taste anything like the other one, but they are still very good.   This recipe is also easier to make and quicker.

HEALTHY FISH TACOS:
(makes 8 tacos)

Ingredients:
*1/2 cup greek plain yogurt
*juice squeezed from a 1/2 of lime
*1/4 jalapeño pepper, minced, seeds removed
*1/4 teaspoon cayenne pepper
*1/4 teaspoon cumin
*1/4 teaspoon dried oregano
*1 pound white fish (I use cod or tilapia) rinsed, and patted dry
*1 teaspoon olive oil
*1 onion, chopped
*4 garlic cloves, minced
*1/2 jalapeño pepper, chopped small, seeds removed
*1 tomato, diced
*1 tablespoon dried cilantro
*juice squeezed from 1/2 lime
*1/2 teaspoon salt
*1/4 teaspoon black pepper
*8 low-carb whole-wheat tortillas
*1 avocado, sliced (optional)

Directions:
~In a small bowl, mix yogurt, 1/2 lime juice, 1/4 jalapeño pepper, cayenne pepper, cumin & dried oregano.
~Cover, and refrigerate for at least 2 hours.
~In a large skillet, sauté onions until translucent.
~Add garlic, mix and cook for about 30 seconds.
~Add fish, and cook until the fish starts to flake.
~Add 1/2 jalapeño pepper, tomato, dried cilantro & 1/2 lime juice.
~Sauté for 5 minutes, over medium-heat.
~Break up fish with a wooden spoon, as it's cooking.
~Mix salt & pepper in mixture.
~Heat tortillas.
~Put 1/4 cup of fish mixture onto each tortilla.
~Drizzle a little bit of the white sauce on each taco.
~Top with an avocado slice.

Variation:
~Add lettuce & cheese to the top of the fish taco if desired.

Asparagus Soup

This is a very quick and easy soup to make.    Blending it makes it creamy without the fat and calories of cream or milk.   Now if you want it creamy,  I would add a dollop of reduced fat sour cream to each bowl right before serving.

ASPARAGUS SOUP
(serves 6-8)

Ingredients:
*2 bunches asparagus, snap/cut off tough ends
*1 tablespoon butter
*1 medium yellow onion, chopped
*7 cups of chicken stock (can you veggie broth)
*1/2 teaspoon salt
*1/2 teaspoon ground black pepper

Directions:
~Melt 1 tablespoon butter in a large pot.
~Add 1 medium chopped onion and sauté until onions are soft (about 2-3 minutes).
~Cut 2 bunches of asparagus in thirds.
~Put asparagus, 7 cups chicken stock, 1/2 teaspoon salt and 1/2 teaspoon pepper into pot.
~Bring to a boil over medium-high heat.
~Reduce heat, cover and simmer for 20-25 minutes or until asparagus is tender.
~Remove from heat and carefully use a blender and puree soup (I use my immersible blender).
~Serve, add a dollop of sour cream or 1/4 cup of heavy cream if you want a cream of asparagus soup.

Instant Pot Directions:

~Put on saute mode.

~Add 1 medium chopped onion and sauté until onions are soft (2-3 minutes).

~Put 2 bunches of cup up asparagus, 7 cups chicken stock, 1/2 teaspoon salt and 1/2 teaspoon ground black pepper into pot.

~Place lid on instant pot and seal.

~Pressure cook for 5 minutes.

~Quick release.

~Carefully use an immersible blender or a blender to puree soup.

~Serve, add a dollop our sour cream you want cream of asparagus soup.

15 Bean Soup

I like to make this a little different then most 15 bean soup.  I like to add the mixture of chicken and kielbasa.  Add what meat you like or non at all if you want.

15 BEAN SOUP

(serves 12)

Ingredients:

*1 (20 ounce package) 15 bean soup mix

*2 quarts water

*2 (32 ounce) containers chicken stock

*1 quart stewed tomatoes 

*1/2 pound kielbasa, chopped

*1 pound chicken breasts, cooked and chopped 

*1 large onion, chopped

*3 stalks celery, chopped 

*3 carrots, peeled and chopped

*3-4 garlic cloves, minced

*1/2 teaspoon salt

*1/2 teaspoon ground black pepper

*1 teaspoon dried oregano

*1/2 teaspoon dried basil

*1 1/2 teaspoon dried parsley

*1 bay leaf

*1/2 teaspoon chili powder

Directions:

~Remove season packet (if included) from bean soup mix and toss it out.

~Place beans in a large stock pot and over with 2 quarts water.

~Cover and allow to soak for 8 hours or overnight.

~Drain water from beans.

~Rinse beans and return to stock pot.

~Add chicken stock and bring to a boil.

~Reduce heat and simmer uncovered for 4-5 hours (taste the larger beans and see if they are tender).

~Add remaining ingredients, except meats.  

~Simmer for another 40-45 minutes or until veggies are tender.

~Add chicken and kielbasa and simmer until meat is hot 5-10 minutes. 

~Remove the bay leaf and serve.

Instant Pot Directions:

~Remove season packet (if included) from bean soup mix and toss it out.~Press the sauté mode on your instant pot.

~Once hot add 1 teaspoon olive oil.

~Add onion, celery.

~Sauté for 3-4 minutes

~Add garlic and sauté for 1 minute.

~Add remaining ingredients.

~Put lid and set valve to seal.

~Pressure cook for 50 minutes.

~Natural release for 20 minutes and then quick release.

~Remove bay leaf.

~Mash some of the beans to thicken, if desired.

Turkey Feta Spinach Burgers

Oh my, these are so good.   Now if you are not a big fan of turkey burgers you can substitute the ground turkey with ground beef or ground chicken.   I would give it a try at least, because it's nothing like your typical turkey burger.

TURKEY FETA SPINACH BURGERS
(makes 4)

Burger Ingredients:
* 1 tablespoon butter or olive oil
*1/2 small onion, chopped
*2 cloves garlic, minced
*2 cups fresh spinach, chopped
*1/4 cup water
*2 ounces feta cheese
*1/4 - 1/2 cup sun dried tomatoes, chopped
*1 pound ground turkey (chicken or hamburg)
*1 egg, beaten
*1 teaspoon salt
*1 teaspoon ground black pepper
*1/2 teaspoon paprika
*1/4 cup dried bread crumbs (optional)
*1 teaspoon olive oil
*red onion, sliced (optional)
*black olives, slice (optional)
*4 hamburger buns, (I like to toast mine)

Tzatziki Ingredients:
*1/2 cucumber, peeled, seeded and chopped
*1 teaspoon kosher salt
*1 cup plain greek yogurt
*1/4 cup sour cream
*1 tablespoon freshly squeezed lemon juice
*1 teaspoon dried dill weed
*1 teaspoon olive oil
*1/2 garlic clove, minced
*1/8 teaspoon ground oregano
*1/8 teaspoon ground black pepper

Tzatziki Directions:
~In a small bowl, combine cucumber and 1 teaspoon kosher salt.
~Allow to sit for 10-15 minutes.
~Place colander over a bowl.
~Pour salted cucumber into colander.
~Squeeze the cucumber until the liquid as drained from the cucumbers.
~Allow to sit.
~In another bowl, mix yogurt, sour cream, lemon juice, olive oil, minced garlic, dill weed, oregano, and pepper.
~Stir drained cucumber into sour cream mixture.
~Cover and refrigerate for at least 3 hours (I do mine the night before).

Burger Directions:
~In a large saucepan, sauté onions in butter until onions are translucent.
~Add minced garlic and cook for another 1 -2 minutes, stirring often.
~Add water and chopped spinach.
~Cover and cook until spinach is wilted.
~Remove from heat and allow to cool for 10 -15 minutes.
~Mix egg, feta cheese, sun dried tomatoes, ground turkey, salt, pepper, paprika, bread crumbs and spinach mixture together.
~From into four patties.
~Plate, cover and refrigerate for at least 1 hour (you can still this, but it helps keeping the patties from falling apart).
~Preheat oven to 350 degrees or set grill to medium high.
~Spray a cookie sheet with a cooking spray or lightly oil grill grate.
~Brush tops of pattie with olive oil.
~Bake for 35-40 minutes or until burgers are done or grill or 15-20 minutes.
~Place burgers on buns.
~Put a dollop of tzatziki sauce over burger and place top bun on burger.

Variations:
`Place a slice of cheese over burger right after removing it from heat.
`Place chopped olives over top of burger after it's removed from heat, but before you put the top bun on.
`Mix in 1/2 cup of cooked rice into meat before cooking.

Chocolate Chip Bran Muffins

This is a basic bran muffin recipe.     I love that these are healthy and so good.  You can even make it less calories by leaving out the chocolate chips if you want.  Muffins are about 120 calories each.  Not bad for a muffin.

CHOCOLATE CHIP BRAN MUFFINS
(makes 12)

Ingredients:
*1 1/2 cups wheat bran
*1 cup buttermilk
*1/3 cup unsweetened applesauce
*1 egg
*1/2 cup brown sugar, packed
*1/2 teaspoon pure vanilla extract
*1 cup all-purpose flour
*1 teaspoon baking powder
*1 teaspoon ground cinnamon
*1/2 teaspoon salt
*1/2 cup raisins
*1/2 cup dark chocolate chips

Directions:
~Preheat oven to 375 degrees.
~Spray a muffin pan with cooking spray or line with paper muffin liners.
~In a small bowl, mix wheat brand and buttermilk together.
~Let mixture stand for 10-12 minutes.
~In a mixing bowl, beat applesauce, egg, vanilla and bran mixture until well mixed.
~Sift together flour, baking powder, cinnamon and salt.
~Stir dry ingredients into the wet ingredients, until just blended.
~Fold in raisins and chocolate chips.
~Spoon evenly into muffins cups.
~Bake for 18-20 minutes.
~Remove from pan and allow to cool on a cooling rack.

Variations: 

~Substitute dark chocolate chips with milk chocolate or semi sweet chocolate chips.

~Substitute raisins with cranraisins. 

~Omit chocolate chips and or raisins. 

~Add 1/2 cup chopped pecans.  

Avocado-Cucumber-Tomato Salad

This is good anytime of the year, but I especially like it when the cucumber & tomatoes are in season.   It goes great with any meal.

AVACADO-CUCUMBER-TOMATO SALAD
(serves 4-6)

Ingredients:
*2  cucumbers, deseeded and sliced.
*1 1/2 cups cherry or Roma tomatoes, sliced (I use fresh tomatoes, diced when in season)
*3 ripe avocados, peeled and sliced.
*1/2 red onion, sliced
*1/4 cup fresh cilantro or 1 1/2 teaspoons dried cilantro
*1 teaspoon lemon zest
*lemon juice, squeezed from two lemons
*1 garlic clove, minced
*1/4 teaspoon salt
*1/8 teaspoon ground black pepper
* 1/4 cup extra virgin olive oil

Directions:
~Mix all veggies into one bowl.
~In a small bowl, whisk cilantro, lemon zest, lemon juice, garlic, salt, pepper and olive oil together.
~Toss dressing mixture into veggies.
~Serve immediately.

Spinach and Cheese Panini

Very quick to make and good too.  The best part is it's low in calories.  A little shaved turkey or chicken would be really good and even more filling.  It's only about  150 calories without the meat.

SPINACH AND CHEESE PANINI
 (makes 1)

Ingredients:
*1 cup baby spinach (stems removed)
*4-6 cherry (or grape) tomatoes, sliced
*2 small mushrooms, sliced (optional)
*1/8 cup shredded mozzarella cheese
*1 sandwich thin (I like the honey wheat)
*sprinkle of dried oregano
*sprinkle of dried basil

Directions:
~Slice sandwich thin.
~Arrange spinach over bottom of sandwich thin.
~Place tomatoes over spinach.
~Sprinkle oregano & basil over the tomatoes.
~Place sliced mushrooms over the tomatoes.
~Sprinkle mozzarella cheese over top.
~Put top bun over cheese.
~Spray a small skillet (or a Panini maker) with a cooking spray.
~Cook over medium-low heat.
~If using a small skillet, place a heavy skillet or aluminum lined brick on top of the sandwich.
~Cook until both sides are a golden brown (if using a skillet, you will have to flip the sandwich).

Spicy Turkey & Swiss Roll-up

Great sandwich to pack and take to work or school.  Easy to put together in the morning or even the night before.  I like to add tomatoes to it when then are in season.  Not bad on the calories either.

SPICY TURKEY & SWISS ROLL-UP
(serves 1)

Ingredients:
*1 tablespoon spicy chipotle sauce
*1 ounce lean white turkey, sliced very thin
*1 ounce reduced fat swiss cheese, sliced thin
*1/4 cup cucumbers, peeled & sliced very thin
*1/8 cup alfalfa sprouts
*1 flour or low-carb tortilla

Directions:
~Spread chipotle sauce evenly over tortilla.
~Spread turkey over top of chipotle sauce.
~Lay the cheese over the turkey.
~Sprinkle alfalfa sprouts over the cheese.
~Lay the cucumbers down the center of the tortilla.
~Roll tightly & cut in half.